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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Oct 28, 2012:

activity # timemileskm+m
  Running13 8:28:16 64.23(7:55) 103.37(4:55) 1182
  Orienteering2 1:02:36 5.24(11:56) 8.44(7:25) 345
  Games1 58:17 0.26(3:40:11) 0.43(2:16:49)
  Total14 10:29:09 69.74(9:01) 112.23(5:36) 1527

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MoTuWeThFrSaSu

Sunday Oct 28, 2012 #

4 PM

Running 1:35:08 intensity: (1:03:00 @1) + (31:52 @2) + (16 @3) 20.19 km (4:43 / km) +270m 4:25 / km
ahr:144 max:163

Saturday Oct 27, 2012 #

5 PM

Running 32:38 intensity: (27:02 @1) + (5:36 @2) 6.42 km (5:05 / km) +109m 4:41 / km
ahr:137 max:155

bigger loop to dragvoll
6 PM

Running 24:34 intensity: (6:11 @1) + (8:28 @2) + (4:45 @3) + (5:10 @4) 6.0 km (4:06 / km)
ahr:159 max:177

as everybody is talking/doing/trying these progressive runs i tried it out on myself on the treadmill today. 6k was the plan. started at 4:30 and increased the pace by 10s after every k. dont know what to think. felt tired ... :)

Running 14:35 intensity: (12:40 @1) + (1:55 @2) 2.89 km (5:03 / km) +6m 5:00 / km
ahr:143 max:161

home via rema1000 for some beer :)
C • Beer 1

Friday Oct 26, 2012 #

4 PM

Running 1:02:31 intensity: (36:33 @1) + (6:43 @2) + (6:00 @3) + (12:07 @4) + (1:08 @5) 13.59 km (4:36 / km) +6m 4:35 / km
ahr:150 max:186

hard to get out of bed today. also skipped the morning jog i had planned. just didnt think that would be smart.

felt ok when i ran down to leangen to do 6 x 1000m inside (start every 5th minute). did run fast but not full speed and we took the first one a bit easier. got stuck on the 2nd in a bunch of girls :x costing some seconds. pushed it on the last 200m of the last one. times were: 3:33, 3:24, 3:20, 3:22, 3:24, 3:16.

Thursday Oct 25, 2012 #

9 AM

Running 58:19 intensity: (53:09 @1) + (5:10 @2) 11.38 km (5:08 / km) +152m 4:48 / km
ahr:142 max:160

SNOW !! ran all the way in some 5 - 10cm of snow which came last night and its still snowing. did actually slow me down quite a bit - i think.
6 PM

Running 18:05 intensity: (17:49 @1) + (7 @2) + (9 @3) 3.58 km (5:03 / km) +61m 4:39 / km
ahr:134 max:167

to dragvoll
7 PM

Games (soccer) 58:17 intensity: (47:02 @1) + (10:21 @2) + (54 @3) 0.43 km (2:16:49 / km)
ahr:137 max:170

8 PM

Running 14:36 [1] 2.47 km (5:55 / km) +7m 5:50 / km
ahr:127 max:138

home afterwards

Wednesday Oct 24, 2012 #

9 AM

Running 29:25 intensity: (26:47 @1) + (2:38 @2) 5.99 km (4:54 / km) +69m 4:38 / km
ahr:141 max:159

6 PM

Running 8:38 intensity: (7:42 @1) + (41 @2) + (15 @3) 1.25 km (6:55 / km) +82m 5:12 / km
ahr:141 max:163

kkc5 - night-o series. to the start.

Orienteering 51:25 intensity: (4:57 @1) + (2:21 @2) + (3:07 @3) + (32:51 @4) + (8:09 @5) 7.0 km (7:21 / km) +300m 6:03 / km
ahr:175 max:185

turned my watch off after 12s without realizing it. found out about it afterwards and got quite pissed...

quite ok performance for me. body felt ok and I had "only" 2 bigger misses.

Tuesday Oct 23, 2012 #

3 PM

Running 1:13:16 intensity: (48:19 @1) + (19:11 @2) + (5:46 @3) 16.06 km (4:34 / km) +202m 4:17 / km
ahr:147 max:167

went well today. hated the headwind, especially on the open flats heading out.

my calves are still not used to all the running while the rest of the body starts to adapt.

Monday Oct 22, 2012 #

9 AM

Running 30:55 intensity: (29:45 @1) + (1:10 @2) 6.04 km (5:07 / km) +65m 4:52 / km
ahr:134 max:161

tired!
6 PM

Running 14:33 intensity: (13:25 @1) + (1:08 @2) 2.48 km (5:52 / km) +67m 5:10 / km
ahr:136 max:152

to the start

Orienteering 11:11 intensity: (37 @1) + (1:17 @2) + (2:21 @3) + (6:56 @4) 1.44 km (7:46 / km) +45m 6:43 / km
ahr:168 max:180

prologue for wednesdays night-o chasing start. will be fun :)
7 PM

Running 31:03 intensity: (29:36 @1) + (1:27 @2) 5.02 km (6:11 / km) +86m 5:42 / km
ahr:130 max:157

easy jog home afterwards

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